摘要：For optimal results, it is recommended to follow this eating sequence: start with vegetables, move on to protein, and finish with

你们每餐的第一口食物都会吃什么？是米饭、菜还是喝汤？

其实，吃饭的顺序相当关键，正确的吃饭顺序能让我们在饱腹的同时，还能收获很多健康益处。

Research indicates that the sequence in which you consume your meal is crucial to your overall health.

The right order of eating not only enhances feelings of fullness but also brings tangible health benefits, ranging from stabilizing blood sugar levels to supporting weight management.

推荐这样吃：蔬菜→蛋白质→主食!

吃饭的时候，建议先吃蔬菜，再吃蛋白质，最后吃主食，这样的饮食顺序可以更好实现热量最小化，饱腹感最大化。

For optimal results, it is recommended to follow this eating sequence: start with vegetables, move on to protein, and finish with carbohydrates. To maximize the benefits, ensure that your portions are well-balanced across all three categories.

要想让“改变进餐顺序”变得有意义，也要吃够量才行。具体都建议吃啥？又该吃多少？

▌蔬菜

建议做熟的蔬菜每餐吃够1~2拳头，并且要多选深色蔬菜，比如深绿色的油菜、小白菜、西兰花；橙黄色的胡萝卜、南瓜、黄彩椒；红色的西红柿、红彩椒；紫色的紫甘蓝、紫生菜、紫苋菜、紫圆葱等。

Aim to include 1–2 fist-sized portions of cooked vegetables in each meal.

You can focus on varieties with deep colors such as dark green vegetables (like bok choy, and broccoli), orange/yellow options (such as carrots, and pumpkin), red varieties (including tomatoes, and red bell peppers), and purple selections like purple cabbage or amaranth greens.

▌蛋白质食物

吃够约1拳头即可，建议选豆制品、鱼虾、禽肉类，少选猪牛羊等红肉类，过多摄入红肉会增加患2型糖尿病以及肥胖的风险，也要尽量不吃脂肪较高的肥肉。

Try to incorporate approximately one fist-sized portion of protein per meal, giving preference to sources like soy products, fish, shrimp, and poultry over red meats such as pork, beef, or lamb, as excessive consumption of red meat may increase the risk of Type 2 diabetes and obesity.

烹调方式上少选红烧、油炸、腌制，多选蒸煮炖，清淡饮食。

图源：视觉中国

▌主食

一般人群每餐吃1~2碗米饭就足够了，尽量吃得杂一些，不要只吃精米白面。比如燕麦饭、荞麦饭、藜麦饭、青稞饭、鹰嘴豆饭、红豆饭、蒸红薯、蒸土豆、煮玉米等都是不错的选择。

Make sure to have no more than 1–2 servings of grains in each meal, focusing on whole grains and root vegetables like oats, buckwheat, quinoa, steamed sweet potatoes, or boiled corn instead of just white rice to add more variety to your nutrition.

调整进餐顺序有助控血糖 减体重

目前已有很多研究证实，除了每餐吃的食物种类会影响血糖之外，进餐顺序也会影响餐后血糖。

我国《中国2型糖尿病膳食指南》中提到：糖尿患者要调整进餐顺序，养成先吃蔬菜、最后吃主食的习惯，按照蔬菜-肉类-主食的顺序进餐，有利于糖尿病患者短期和长期血糖控制。

Various studies underscore the importance of prioritizing vegetables and concluding with carbohydrates for improved short- and long-term blood sugar regulation.

Non-starchy vegetables rich in fiber slow down digestion and help prevent sudden spikes in glucose levels while delaying the intake of carbohydrates can assist in minimizing insulin surges.

除了控血糖之外，调整进餐顺序还能让你瘦下来。

食物中的膳食纤维、蛋白质和脂肪等物质可以通过抑制胃排空和食欲、增加饱腹感，进而减少食物的摄入。

The sequence in which you consume your food is pivotal in managing body weight. Dietary components such as fiber, protein, and healthy fats can delay gastric emptying and suppress appetite, leading to a reduction in overall food intake.

重要的是，蔬菜大多不好咀嚼，需要细嚼慢咽，并且含有丰富的膳食纤维。因此，相比于蛋白质类食物和主食，先多吃一些蔬菜更能帮我们增强饱腹感，有助于控制食欲，避免进食过多，预防肥胖。

Vegetables, particularly those high in fiber that require thorough chewing, are especially effective in promoting feelings of fullness when consumed first. This straightforward approach aids in controlling cravings, preventing overeating, and reducing the risk of obesity.

蔬菜中的膳食纤维也能减少脂肪的吸收，对减肥同样有帮助。

The fiber found in vegetables not only aids in weight loss by reducing fat absorption but also helps in stabilizing blood sugar levels after meals.

如果餐后血糖较高，会让身体释放出大量胰岛素来工作，胰岛素分泌过多会抑制脂肪的分解，促进脂肪的合成，进而增加肥胖的风险。如果餐后血糖平稳，身体就不容易囤积脂肪，也就更有利于我们减肥和控制体重。

Rapid spikes in glucose trigger excessive insulin release, which can hinder fat breakdown and promote fat storage, consequently increasing the risk of obesity. Conversely, maintaining steady blood sugar levels can help minimize fat accumulation, thereby supporting sustainable weight management.

编辑：左卓

实习生：成偌昕

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